BUDDY THE ELF meets Proud Mary/Tina Turner
THE SCENE: A semi-brisk 37 that made me pull out the toboggan
F3 WELCOME & DISCLAIMER
You know i follow the law
WARM-O-RAMA:
SSH 4 ct IC x 20
SL Deadlift x15 OYO each leg
Merkins 4 ct IC x 8
THA-THANG:
Mosey to buildings
1 min seated jump squat
1 min lunge hold each leg
Proud Mary hops….line hop and keep up with the beat (about 4 min)
Jog to parking lot
Buddy the Elf Workout–4 rounds
20 merkins
20 reverse crunches
20 squats (SSH til everyone is ready for run)
.48 mile up tempo jog
MARY:
1 min lunge hold each leg
COUNT-OFF & NAME-O-RAMA
4 PAX (0 newbies)
CIRCLE OF TRUST/BOM:
We are entering a busy season full of things that keep us from those closest to us. Be intentional in spending time with your M or kids. My challenge is to find one thing that you can do whether its fun at home like making Christmas cookies or going out and looking at Christmas lights. Be a true HIM and do not neglect your family.
Prayers:
Sparky-Leaving soon with the fam for Michigan. Prayers for safety with impending snow storm.
MOLESKIN:
It was a blast to lead these three men….I knew Tuesday meant low number day. Lets mix that up these days….POST YOU LAZY COTTONHEADED-NINNYMUGGINS
ANNOUNCEMENTS:
Crucible is coming……………….
